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  6. Cocoa solids vs. Asparagus

Cocoa solids vs. Asparagus — In-Depth Nutrition Comparison

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What are the main differences between cocoa solids and asparagus?

  • Cocoa solids are richer in copper, manganese, iron, fiber, magnesium, phosphorus, zinc, and potassium, yet asparagus is richer in vitamin K.
  • Cocoa solids' daily need coverage for copper is 400% higher.
  • Cocoa solids have 202 times more saturated fat than asparagus. Cocoa solids have 8.07g of saturated fat, while asparagus has 0.04g.

We used Cocoa, dry powder, unsweetened and Asparagus, raw types in this comparison.

Infographic

Cocoa solids vs Asparagus infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +3464.3%
Contains more CalciumCalcium +433.3%
Contains more PotassiumPotassium +654.5%
Contains more IronIron +547.7%
Contains more CopperCopper +1904.2%
Contains more ZincZinc +1161.1%
Contains more PhosphorusPhosphorus +1311.5%
Contains more ManganeseManganese +2328.5%
Contains more SeleniumSelenium +521.7%
Contains less SodiumSodium -90.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B2Vitamin B2 +70.9%
Contains more Vitamin B3Vitamin B3 +123.4%
Contains more Vitamin B6Vitamin B6 +29.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1030%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin KVitamin K +1564%
Contains more FolateFolate +62.5%
Contains more CholineCholine +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.274mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Asparagus DV% diff.
Copper 3.788mg 0.189mg 400%
Manganese 3.837mg 0.158mg 160%
Iron 13.86mg 2.14mg 147%
Fiber 37g 2.1g 140%
Magnesium 499mg 14mg 115%
Phosphorus 734mg 52mg 97%
Caffeine 230mg 0mg 58%
Zinc 6.81mg 0.54mg 57%
Potassium 1524mg 202mg 39%
Saturated fat 8.07g 0.04g 37%
Protein 19.6g 2.2g 35%
Vitamin K 2.5µg 41.6µg 33%
Selenium 14.3µg 2.3µg 22%
Fats 13.7g 0.12g 21%
Carbs 57.9g 3.88g 18%
Monounsaturated fat 4.57g 0g 11%
Calories 228kcal 20kcal 10%
Calcium 128mg 24mg 10%
Vitamin B2 0.241mg 0.141mg 8%
Vitamin B3 2.185mg 0.978mg 8%
Vitamin E 0.1mg 1.13mg 7%
Vitamin C 0mg 5.6mg 6%
Vitamin B1 0.078mg 0.143mg 5%
Folate 32µg 52µg 5%
Vitamin A 0µg 38µg 4%
Polyunsaturated fat 0.44g 0.05g 3%
Vitamin B6 0.118mg 0.091mg 2%
Fructose 1g 1%
Sodium 21mg 2mg 1%
Choline 12mg 16mg 1%
Net carbs 20.9g 1.78g N/A
Sugar 1.75g 1.88g N/A
Vitamin B5 0.254mg 0.274mg 0%
Tryptophan 0.293mg 0.027mg 0%
Threonine 0.776mg 0.084mg 0%
Isoleucine 0.76mg 0.075mg 0%
Leucine 1.189mg 0.128mg 0%
Lysine 0.983mg 0.104mg 0%
Methionine 0.202mg 0.031mg 0%
Phenylalanine 0.941mg 0.075mg 0%
Valine 1.177mg 0.115mg 0%
Histidine 0.339mg 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +790.9%
Contains more FatsFats +11316.7%
Contains more CarbsCarbs +1392.3%
Contains more OtherOther +900%
Contains more WaterWater +3007.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +780%
Contains less Sat. FatSaturated fat -99.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  2. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.